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This Mediterranean recipe traditionally contains several kinds of rock fish, saffron, onions, garlic and tomatoes.

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2 tablespoons olive oil
2 onions, finely chopped
4 garlic cloves, finely chopped
2 leeks, trimmed and finely chopped
1 fennel head, finely chopped, fronds reserved
400g (14oz) tin chopped tomatoes
1 teaspoon fennel seeds
1 tablespoon tomato purée
1 small bunch flat parsley, separated into leaves and stalks
2 sprigs of thyme
2 bay leaves
450g (1lb) fish bones (optional)
2 strips pared orange zest
600ml (1 pint) fish stock
500ml (18fl oz) still mineral water
½ teaspoon saffron strands, soaked in a little warm water
4 medium floury potatoes, peeled and halved
1 tablespoon Pernod
Freshly ground black pepper
1 red mullet, scaled and filleted, each fillet halved, head and bones reserved
2 x 125g (4½oz) sea bass fillets, halved
225g (8oz) monkfish fillet, cut into 4cm (1½in) chunks
450g (1lb) mussels, cleaned (about 20 in total)
6 raw large tiger prawns, shelled and deveined, shells reserved


Serves: 4


Heat the olive oil in a large pan. Add the onions, garlic, leeks and fennel and cook gently for 10 minutes or until the vegetables are soft, but not coloured, stirring occasionally. Stir in the tomatoes, fennel seeds, tomato purée, parsley stalks, thyme and bay leaves, then add the reserved bones, if using, and the fish trimmings and-prawn shells, stirring to coat. Cook for a minute or so, stirring until everything is well combined, then add the orange zest and pour in the fish stock, mineral water and saffron mixture. Bring to the boil, then reduce the heat and simmer gently, uncovered, for 30 minutes, skimming the surface occasionally to remove any froth. Strain and return to the saucepan, discarding the bones and shells. Add the potatoes to the fish broth and cook for 15 minutes. Add the Pernod and season to taste with black pepper. Return to a simmer, then add the red mullet and the sea bass fillets with the monkfish and mussels. Bring back up to a simmer and add in the prawns. Cover and cook for another 2 minutes or until the mussels have opened and the prawns have turned pink. Using a slotted spoon, transfer the fish and shellfish to a warm serving platter and pour over the broth. Roughly chop the parsley leaves and scatter on top to serve.

Per serving:- 447 kcals, 12g fat, 2g saturated fat, 35g carbohydrate, 0.58g sodium

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